Duration
45 min
Difficulty
Advanced
Targets
Back, shoulders, arms
Equipment
Gym equipment
A 45-minute advanced gym session targeting back, shoulders, arms. Controlled reps with focused rest so every move counts.
Exercises · 5
1. Assisted pull-up
4 sets × 8
Rest 30 sec
2. Single-arm row
4 sets × 10 each
Rest 30 sec
3. Arnold press
3 sets × 10
Rest 30 sec
4. Cable rear delt fly
3 sets × 15
Rest 30 sec
5. Rope curl
3 sets × 15
Rest 30 sec